Focus Shifter

Stand with feet wider than hip-width apart, knees bent, toes turned out. Extend arms forward at chest level, hands relaxed. Slowly shift weight to right leg as you gently sweep right arm to side and left arm to left thigh (as shown in large image). Reverse motion, slowly shifting to left. Repeat, alternating sides for one minute.

Calming Circles

From Focus Shifter, place hands on small of back with elbows bent, fingertips pointing down. Lean torso to right (as shown), then lean center, left and back in one slow, fluid motion. Circle for 30 seconds; reverse direction and circle for another 30 seconds.

Pressure Push

From Flowing Arms, turn sideways with feet wide, left leg extended to side, toes pointed to left, knees soft and arms down. Shift weight to front foot as you rotate torso forward and sweep left arm across body to side while pushing right palm forward (as shown). Return to start. Repeat for 30 seconds; switch sides and do for 30 seconds.

Serpent Sink

From Chi Kick, slowly lower arms and stand with feet wider than hip-width apart, left knee bent, right leg straight, toes turned out. Shift weight to right leg, knee bent, as you slowly raise arms with elbows bent, fingers of right hand touching right thumb and left hand down. When arms reach shoulder height, flip left wrist so palm is open and relaxed (as shown). Lower to start. Repeat for 30 seconds; switch sides and do for 30 seconds.

Fighting Tiger

From Serpent Sink, turn sideways with legs together, knees bent, left heel lifted and arms bent in front of body with hands in loose fists. Slowly step forward with left leg as you rotate torso forward and bring left arm overhead, right arm forward at waist (as shown). Slowly step back to start. Repeat for 30 seconds; switch sides and do for 30 seconds.